Strength A: EMOM 8 Power Snatch 3-3-2-2-1-1-1-1 Start at 65-70% and increase as desired Strength B: Wendler Deadlift Week 1 % based on 90% of 1RM 65% x 5 75% x 5 85% x Max reps WOD: 7 min AMRAP 14 Box jumps 24/20” 14 Pull-ups Lv1: 14 jumping pull-ups/ 7 banded Lv2: 7 pull-ups (unassisted ) Lv3: 14 pull-ups...
Wendler Push Press Week 1 % based on 90% of 1RM 65% x 5 75% x 5 85% x Max reps WOD: 1 min On/Off for 8rds (share with partner if necessary) 1 min to complete: 5 Shoulder to overhead @ 115/75 then, Row for Calories in remaining time Rest 1 min Increase 10# total each round....
Strength A: EMOM 8 Hang Clean 3-3-2-2-1-1-1–1 (Start @ 65-70% and increase from there) Strength B: Wendler Back Squat* Week 1 (10 min) % based on 90% of 1RM 65% x 5 75% x 5 85% x Max Reps *This is our first week of the “Wendler 5-3-1” strength cycle. We will be doing it for...
WOD: Every 5 min for 7 rounds: 9/7 cal bike/ski/row 6 weighted Pistols 3 Thrusters 1 50ft Handstand Walk / 3 Wall Walks Lv1: 95/65 Lv2: 30/20, 125/85 Lv3: 50/35, 155/105 -Hold kb/db goblet style for weighted pistols (3 each leg) -Switch up which machine you use for each round. (Find someone to...
Strength/Skill Pull- up Complex 5x: 5 pull-ups + 4 K2E + 3 C2B +2 T2B + 1 BMU Scale: 5 jump pulll-up+ 4 dead hang knee raises+ 3 jumping C2B+ 2 Knees as high as possible+1 neg pull-up rest 2 min btwn sets WOD: 5 rounds for time of: 5 Deadlifts,...
Warm up: 100 singles, ankle circles, spider lunge then: 5 min max DU with penalty Lv1: no penatly Lv2: 3 Wall balls 20/14 Lv3: 10 Wall Balls 25/20 Strength: 2 Push Press + 1 Push Jerk E2M for 10 min WOD: “Death by Clean and Jerks” Min 1: 1 C&J Min 2: 2...
8:30 am Lite N Tite 5 min stations/ 15 sec rotation- 1x each station- for total reps. -Ski Erg Calories -Sled Push (45/15) -Row Calories -DB Clusters -Bar MU/ Burpee Pull-ups -Assault Bike Calories *Share work with partner as desired, only one partner works at a time. * 9:30 and 10:30...
WOD: “Friday the 13th on Voodoo Medicine man” 13 Front Squats, 135/95 lbs 13 Pull-ups 13 Thrusters, 135/95 lbs 13 Ring Dips 13 Hang Power Cleans, 135/95 lbs 13 Burpees 13 Sumo Deadlift High-pulls, 135/95 lbs 13 Row Calories 13 Snatches, 135/95 lbs 13 Push-ups 13 Overhead Squats, 135/95 lbs 13 Knees To Elbows 13 Push Jerks, 135/95 lbs Lv1:...
Skill: (10 min) Ring MU Drills -hip to rings -ring supports/ drops -transitions WOD: Granite Games Qualifier #5 18 MIN TIME CAP 2 Rounds: 6 Ring Muscle Ups 12 Deadlifts (225lb/155lb) 18 Box Jump Overs (24”/20?) 2 Rounds: 4 Ring Muscle Ups 8 Deadlifts (315lb/205lb) 12 Box Jump Overs (24”/20?) 2 Rounds: 2 Ring Muscle Ups 4 Deadlifts (365lb/235lb) 8 Box Jump Overs...
Strength: 20-25 min to finish both: Strict HSPU 5x5 (rest 90 sec- 2 min between sets) then, Strict Press w/ KBs suspended with bands 3-5 x 4 sets (rest 90 sec- 2 min between sets) WOD: for time 1000m row 100 DU 1 mile run See week program skeleton HERE. Log your scores on Beyond...